We are hearing more and more about legumes and the importance of incorporating them into our plates. But is it starch, protein or a new food family? And why are they recommended?

Legumes: a family apart

Considered by some to bestarchy due to their high starch content and by others to be protein, legumes, derived from plants whose fruits are contained in pods, are indeed a food family of their own. They are added to vegetables, starches and proteins to compose a balanced plate.

Rich in protein, they are an advantageous replacement for meat in vegetarian diets and vegan.

There are many varieties of which we are going to present you the advantages and the modes of consumption.

Legumes: where to find them?

• Lentils (green, blond, beluga, coral, ...) are the most digestible legumes. They are rich in iron and have the advantage of not having to be soaked before cooking. They can be cooked quickly (30 minutes), and even very quickly for coral lentils (10 minutes). You can eat them as they are on your plate, make salads or transform them into burgers or lentil puree to be eaten with vegetable sticks.

• Chickpeas can also be eaten in many forms: in hummus (chickpea puree) on toast or with vegetable sticks, roasted in the oven and spiced according to your taste or as is in a salad, couscous, ...Chickpeas are easily assimilated and are rich in protein, manganese, copper and vitamin B9.

• Dry beans (kidney beans, white beans, black beans, azuki beans, ...) contain 16 to 25% protein and are rich inmanganese, copper and vitamin B9. They are eaten in purees, burgers or in South American preparations such as the famous chili con carne or French preparations such as cassoulet.

• Beans, on the other hand, are a good source of protein, fiber, vitamins B and C as well as iron, potassium and magnesium. They are eaten in salads, with fish, in a wok or as a puree. Remember to remove the skin before eating them.

• Split peas, soybeans, ...

Legumes: why eat them?

As you have seen in the few lines above, legumes have many nutritional benefits such as the presence of fiber, vitamins and minerals as well as protein.

The presence of proteins is a non-negligible element, especially for people vegetarian or vegan. Beware, however, that with the exception of soy, legumes do not contain all the essential amino acids to our body. In order to consume complete, quality protein, it is important to combinelegumes with grains.

Another advantage is that these plant proteins contain very little fat and contain no cholesterol, making them useful in preventing cardiovascular diseases and is a boon to reducing blood cholesterol and lowering blood pressure.

Legumes, thanks to the high presence of fibers and their low glycemic index, help control blood sugar, fight against obesity and are a famous aid in case of diabetes. In addition, the presence of fiber increasessatiety, which helps reduce the amount on the plate.

The vitamins and minerals most present in legumes are B vitamin, calcium, iron and potassium.

Let's mention a few more benefits like the fact that legumes are gluten free and low in salt. And the icing on the cake is that they are economical, you don't need a fat wallet to buy them!

How to consume legumes?

Pulses can be eaten as is (after soaking and cooking), in flour, as pasta or made into burgers or purees.

You can buy them dry or in a can. If you choose to buy dry legumes, remember to soak them for 8 to 12 hours in three times their volume of water. Then drain them and discard the soaking water, which is unfit for consumption. Then cook them in water or broth. The cooking water can be saved and used in a soup, for example. You can then store legumes for up to 5 days in the fridge in an airtight box or up to six months in the freezer.

To reducesoaking time, simply bring the legumes to a boil for two minutes and then let them sit for an hour. Also be aware that lentils and split peas do not require soaking, they can simply be rinsed before cooking.

Cooking times vary from one type to another.

• Coral lentils: 10 minutes
• Lenses: 30 minutes
• Split peas: 45 minutes
• Beans and fava beans : 1h to 1h30
• Chickpeas : 1h30 to 2h

Dry legumes have a long shelf life, protected from heat, light and moisture.

If you choose canned, they will be more quickly usable because they are already cooked. Preservation water is high in salt, so remember to rinse legumes well before using them in your preparations. This water can, in some cases as in the chickpea case, be recovered and used as an egg substitute to make recipes.

Pulses: watch your digestion!

You may experience some minor digestive discomfort such as bloating and gas as you increase your legumes consumption. If you eat canned legumes, be sure to rinse them well and if you buy them dry, soak them in the refrigerator and extend the cooking time by a few minutes.

Gradually increase the frequency as well as the amount of legumes you eat and start by eating the small ones like lentils. Also, avoid combining them with vegetables that ferment, such as those in the cabbage family.

If you're short on ideas for cooking with legumes, feel free to check out the site.